Workout of the Day August 29, 2014

Warm-up- bench and run prep
Iso/Stab- coach's choice
Gymnastics- none
Strength- Bench press 1-1-1-1-1 @ 31X1 heavy and make sure to pause on the chest but stay under tension.
Skill Transfer/Olympic- none
WOD-
Active recovery runs, rows
3-4 Rounds
Row 200 at a great consistent tempo
Run 400 at a great consistent tempo
Rest 3 min between rounds